Easy Ways to Fall Asleep When You Cant

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You're in lying awake in bed, and you want nothing more than to slip off to dreamland—but what do you do when you just can't fall asleep? Everyone experiences trouble sleeping sometimes, but it's still frustrating when it happens to you. Fortunately, there are a few tricks that may help you drift off more easily. If those don't work, you might need to make a few lifestyle changes to help your body regulate its sleep/wake cycle.

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• Question

  What are some long-term strategies that will make falling asleep every night easier?

  

  Dr. Jeremy Bartz is a Clinical Psychologist in private practice based in Los Angeles, California. Dr. Bartz specializes in treating depression, anxiety, OCD, mind-body syndromes, chronic pain, insomnia, relationship difficulties, attachment trauma, and resolving the effects of narcissistic trauma. He received a Ph.D. in Counseling Psychology from Brigham Young University and completed a fellowship In Pain Psychology at Stanford's premier pain management clinic.

  

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  There are a few things you should make sure you're doing. First, don't use your bed for anything other than sleep at night. Second, make sure you're waking up at the same time every day. If you sleep in on the weekends, don't sleep in for more than 1 hour. Finally, don't take naps during the day.

• Question

  I was just on my iPad and now I can't fall asleep.

  

  Luba Lee, FNP-BC is a board certified Family Nurse Practitioner (FNP) and educator in Tennessee with over a decade of clinical experience. Luba has certifications in Pediatric Advanced Life Support (PALS), Emergency Medicine, Advanced Cardiac Life Support (ACLS), Team Building, and Critical Care Nursing. She received her Master of Science in Nursing (MSN) from the University of Tennessee in 2006.

  

  Master's Degree, Nursing, University of Tennessee Knoxville

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  Try not to use your iPad, computer, or phone for more than couple of minutes (to set up an alarm or pick a guided meditation) before going to bed. These devices emit a certain light — blue light — that can keep you from falling asleep.

• Question

  What if you have bad feelings and you can't sleep?

  

  Luba Lee, FNP-BC is a board certified Family Nurse Practitioner (FNP) and educator in Tennessee with over a decade of clinical experience. Luba has certifications in Pediatric Advanced Life Support (PALS), Emergency Medicine, Advanced Cardiac Life Support (ACLS), Team Building, and Critical Care Nursing. She received her Master of Science in Nursing (MSN) from the University of Tennessee in 2006.

  

  Master's Degree, Nursing, University of Tennessee Knoxville

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• Question

  How can I sleep for only five or six hours and still be active and awake at school?

  

  Luba Lee, FNP-BC is a board certified Family Nurse Practitioner (FNP) and educator in Tennessee with over a decade of clinical experience. Luba has certifications in Pediatric Advanced Life Support (PALS), Emergency Medicine, Advanced Cardiac Life Support (ACLS), Team Building, and Critical Care Nursing. She received her Master of Science in Nursing (MSN) from the University of Tennessee in 2006.

  

  Master's Degree, Nursing, University of Tennessee Knoxville

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  While you can function on five to six hours of sleep in the short-term, in the long-term, being highly functional and active in school would be a problem, as you would feel exhausted. Sleep deprivation can result in daytime sleepiness, fatigue, weight gain, depression and even suicidal ideation. Aim for at least seven to eight hours each night.

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To fall asleep, take 5 deep breaths and focus on the present moment, like the way the sheets feel against your skin. You can also relieve tension by pulling your toes inward, holding for a count of 10 and releasing them, then repeating 10 times. If you've been trying to fall asleep for a while but can't, leave the room to do something relaxing, like reading a book. Once you're tired, return to your bed, which can help you associate your room with sleep. Alternatively, try drinking herbal tea like chamomile, which can help you relax. For more tips from our Nursing reviewer, like how to do a full body scan to help you sleep, read on!

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